Woman stretching her neck in the office

Top 4 Stretches For Neck And Shoulder Tightness

Head feeling like it’s about to fall off every time you look over your shoulder?

Your posture, your daily lifestyle, and past injuries you’ve experienced are all factors that contribute to you experiencing tightness in your shoulders and neck. 

But what can you do about it?


Here are 4 stretches for neck and shoulder tightness that can help relieve the pain

These are so easy that you can do them anywhere. Even at your desk in the office or in your bed at home!


#1. Back of the neck stretch

You can do this one while sitting up or lying on your back.

Slowly bend your head forward and bring your chin towards your chest. Touch your chest with your chin if you can. If it hurts or feels uncomfortable, don’t push too far.

When you begin to feel a stretch in the back of your neck, stop. Now hold it in that position for a few moments.

Repeat this for a total of 5 repetitions. 

Whenever you have time, repeat this exercise. Aim to get in 4 sessions of this a day.


#2. Front of the neck stretch

This exercise involves looking up. It is a cervical extension that helps relieve pain from herniated and bulging discs in your neck.

Slowly and gently bend your head backward so that your eyes are looking up to the sky.

You should feel a stretch in the front of your neck. Remember to be gentle!

Now, hold that position for 20 seconds (stop if it becomes too uncomfortable). Then return to your starting position.

Repeat this 4 more times and stop if it becomes painful.

In your spare time, try to get in another 3 sets of these.


#3. Look over your shoulder

Gently and slowly turn your head to look over your left shoulder.

When you feel a stretch in the right side of your neck, stop.

Now hold position for 20 seconds…

Return back to your starting position.

For best results, repeat this stretch four times on both sides.


#4. Bring your ear to your shoulder

Gently and slowly bend your neck like you want to touch your ear to your shoulder.

Stop when you feel a stretch in the side of your neck.

Hold that position for 20 seconds…

Now return to your starting position.

Repeat this stretch four more times on both sides.


Final Thoughts

Before starting any of these exercises, you need to realise that everyone is different, and you may require different exercises than these ones.

But if you feel tightness in your neck and shoulders, doing these stretches regularly, will help improve your overall flexibility and neck mobility.

Want a professional massage to relieve your neck and shoulder tension?
Book a massage with us today.

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